Down and Dirty with 30.

  • Workout Date - 05/01/2014
  • Q In Charge - Scuba Steve
  • The PAX - Snippet, Bunyan, The Brady Bunch, Semper, Enron, Beavis, Flay, Frankenreiter
  • AO -

9 pax got down and dirty with 30 for YHC’s BDQ at The Tank Yard!┬áCalling out all regular Tank Yard peeps!! Whats with the low numbers this week. Get ur ass moving!

Warm up:
SSH x 30 IC
IW x 30 IC
10 Burpees oyo

Mosey to building ramp

Dirty Thirty:
Merkin’s x 5
Backpedal up
Calf Raises x 25
Sprint down
Adding 5 on bottom, subtracting 5 on top

Duck Walk up the ramp

Mosey to playground

Burpees x 10 oyo

Pain stations: 3 groups
Pull ups till failure then go into negatives x 30
Perfect Squats x 30
Dips x 30
Burpees while waiting for pullups
Rinse and Repeat

Indian Sprints
Jail Break to shovel flag

Flutters x 30
LBC x 30
Russian twist x 30
Burpees x 10
All oyo for 3 rounds


  • New FiA Workout at Legacy on Monday 0530
  • Spartanburg Launch part 2 Barnet Park Saturday 07:00, Iceman and Flay have the Q
  • Ring o Fire has been moved to Friday, Greenville High School Track, due the threat of weather on Wednesday. Toes down at 05:15
  • Cycling group on Sundays.

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